Description

Must See Intro

There are twelve 30 minute videos covering the 2^nd trimester (session 1-6) and 3^rd trimester (session 7-12) which have been designed for you to mix and match depending on how you are feeling and what your body needs on the day. Keep in mind that session 3-12 can be done at any stage of pregnancy. You are encouraged to complete 3 sessions per week to get the most out of your purchase.

Be sure to watch the “MUST Watch Introduction” as this covers off on important information such as equipment needed, pants and checking in with your health care provider. You can also find more detailed information including exercise contraindications on the Resources page.

This Pre-natal Clinical Pilates series is a well rounded exercise approach that addresses:

• Inner core including pelvic floor
• Postural strength and mobility
• Static and dynamic balanced
• Muscle slings that cross the pelvis
• Functional strength
• Gentle stretch and flow to create space

1. Pre-natal Pilates Postural Stretch Session

Meredith steps you through the fundamental postural alignment, breath work and inner core connections (including pelvic floor) from which Pilates is based. The session then moves into a series of gentle mobility stretches and foam roller releases to help facilitate good postural alignment throughout pregnancy. A modification of the chest stretch on the foam roller is required after 16 weeks gestation to elevate chest 10°-30°.

2. Pre-natal Pilates Postural Strength Session

Meredith steps you through a recap of postural alignment, breathing, inner core connections. Then the fit ball and resistance band are utilised to help you strengthen and rebalance postural muscles to help facilitate good postural alignment throughout pregnancy. There is some static supinelying still on your back lying towards the end of this session which is appropriate up to 16 weeks gestation. However, after 16 weeks gestation it is recommended that you elevate your chest at least 10°-30° – a reclining chair world work perfectly.

3. Pre-natal Pilates Functional Strength Session

Meredith steps you through an inner core and pelvic stabiliser warm up and provides some education on lifting. Then the challenge begins with the coordination of your inner core and functional strength movements to assist you with everyday tasks. There is a fun glitch in this workout which you’ll have to watch to find out.

4. Pre-natal Pilates Balance & Posture Session

Meredith steps you through some of the changes that happen during pregnancy and discussed the increase in falls risk pregnant women face. The session challenges both static and dynamic balance whilst utilising light hand weights and the instability of a fit ball. Postural strength is also addressed with the use of a resistance band for added challenge.

5. Pre-natal Pilates Pelvic Stability Session 1

Meredith steps you through how to tap into your posterior and anterior muscle chains to help provide pelvic stability. The use of a resistance band is optional to provide extra challenge for the 4 point series and side lying glute work.

6. Pre-natal Pilates Pelvic Stability Session 2

Meredith steps you through some more advanced posterior and anterior muscle chain exercises to build on what you learnt last session and help provide pelvic stability. The use of a resistance band is added to provide extra challenge for the 4 point series and side lying glute work.

7. Pre-natal Pilates Gentle Stretch Love Session

Meredith steps you through a refreshing full body stretch flow using the fit ball and foam roller to gently mobilise from top to toe. An ideal session to revisit any time you’re feeling tight, sore or stressed.

8. Pre-natal Pilates Body Weight Mat Session

Meredith steps you through a recap of breathing and inner core connections placing emphasis on the importance of practising Pelvic Floor activation daily. The session then moves into a full body flow workout with a combination of body weight strength exercises and gently mobility stretches.

9. Pre-natal Pilates Functional Strength and Balance Session

Meredith steps you through a series of gentle warm up stretches and then moves into the all important functional movements. The functional movements are broken up with static and dynamic balance exercises for heart rate recovery.

10. Pre-natal Pilates Full Body Resistance Band Session

Meredith steps you through a series of reformer inspired exercises using the resistance band. This is a well rounded full body workout, finished off with a well deserved foam roller release.

11. Pre-natal Pilates Functional Hand Weights Session

Meredith steps you through a series of gentle warm up stretches and then moves into inner core stability work. The session then moves into a series of strength and stability exercises, using the fit ball and hand weights to challenge your whole body.

12. Pre-natal Pilates Creating Space Session

Meredith steps you through a session aimed at creating space for you and your bub. During this session you are guided through a body scan activity to assist in releasing any tension that doesn’t serve you. Followed by a gentle full body flow series of tension releasing space creating movement.